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Landmine Squeeze Press

Maximum pec activation — unique landmine setup creates constant tension and intense horizontal adduction for chest development

⚡ Quick Reference​

AspectDetails
PatternPush (Horizontal/Vertical Hybrid)
Primary MusclesChest
Secondary MusclesFront Delts, Triceps
EquipmentTwo Landmines, Two Barbells
Difficulty⭐⭐ Intermediate
Priority🟡 Accessory

Movement Summary​

🎯 Setup​

Starting Position​

  1. Landmine setup: Two landmines side by side, ~12-18 inches apart
  2. Bar position: Both bars pointing toward you
  3. Stance: Split stance, standing between or slightly behind the bars
  4. Grip: Neutral grip (palms facing each other) on both bar ends
  5. Squeeze cue: Actively squeeze the bars together before you start — this is critical
  6. Starting position: Bars at lower chest height, elbows at ~45°
  7. Core: Braced, ribs down, slight forward lean

Equipment Setup​

EquipmentSettingNotes
LandminesTwo attachments or corners12-18 inches apart
BarbellsTwo Olympic barsCan use shorter bars
LoadEqual weight on both barsStart light — <10 lbs per side
SpacingShoulder-width or slightly narrowerAllows natural pressing arc
Setup Cue

"Grip both bars, squeeze them together HARD like you're crushing something between them — maintain this squeeze throughout every rep"

Alternative Setup​

Setup: Two landmine attachments side by side

Pros:

  • Most stable setup
  • Natural arc path
  • Best for loading heavier

Best for: Main implementation when equipment available

🔄 Execution​

The Movement​

What's happening: Creating isometric squeeze tension

  1. Bars at chest height, arms bent
  2. Palms facing each other (neutral grip)
  3. SQUEEZE bars together — trying to bring them toward each other
  4. This creates isometric adduction — pecs activate hard
  5. Maintain this squeeze throughout entire set
  6. Take big breath, brace core

Tempo: Take time to establish squeeze

Feel: Pecs already working hard just from squeeze, before you even press

Critical: If you're not squeezing, you're just doing a normal press — the squeeze is what makes this exercise special

Key Cues​

Primary Cues
  • "Squeeze the bars together like crushing a can between them" — creates horizontal adduction
  • "Never lose the squeeze — not even for a second" — constant pec tension
  • "Press up and out, ribs down" — proper pressing arc

Tempo Guide​

GoalTempoExample
Hypertrophy2-1-3-12s up, 1s squeeze at top, 3s down, 1s squeeze at bottom
Strength1-1-2-01s up, 1s pause, 2s down, continuous
Endurance1-0-2-0Continuous tempo with constant squeeze

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Pectoralis MajorHorizontal adduction (squeeze) + pressing — dual action█████████░ 95%

Secondary Muscles​

MuscleActionActivation
Front DeltsShoulder flexion — assists in pressing██████░░░░ 65%
TricepsElbow extension — lockout███████░░░ 70%
Serratus AnteriorScapular protraction█████░░░░░ 55%

Stabilizers​

MuscleRole
CoreAnti-extension, maintains posture
Rotator CuffStabilizes shoulder joint
Muscle Emphasis

Pec activation is extremely high — the squeeze creates isometric horizontal adduction, which activates pecs intensely even before you press. Combined with the pressing motion, this creates one of the highest pec activation exercises available. Particularly effective for inner chest development.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Not squeezing bars togetherJust pressing normallyDefeats the entire purposeActively squeeze inward throughout entire set
Losing squeeze at top or bottomTension drops at end rangesReduces pec activationMaintain constant squeeze pressure
Bars drifting apartSpace between bars increasesLoses horizontal adduction benefitFocus on keeping bars close together
Using too much weightCan't maintain squeezeForm breakdown, less pec workReduce weight, prioritize squeeze quality
Elbows flaring excessivelyElbows out to sidesShoulder stress, less pec focusKeep elbows at 45° angle
Most Common Error

Not maintaining constant squeeze — people press the bars but forget to actively squeeze them together. The squeeze creates the unique pec activation. Without it, you're just doing a harder version of regular pressing with less benefit. Think "squeeze THEN press" on every single rep.

Self-Check Checklist​

  • Actively squeezing bars together before pressing
  • Squeeze maintained throughout entire rep (eccentric AND concentric)
  • Bars stay close together, not drifting apart
  • Feeling it primarily in chest, especially inner pecs
  • Not using so much weight that squeeze quality suffers

🔀 Variations​

By Position​

AspectDetails
PositionSplit stance, standing
StabilityModerate core demand
Best ForStrength and hypertrophy
LoadCan handle moderate weight

By Equipment​

VariationSetupBest For
Standard Dual LandmineTwo landmines, two barsMaximum weight, best setup
Dual Landmine WideLandmines wider apartMore squeeze demand
Dual Landmine NarrowLandmines closerMaximum inner chest focus

By Training Focus​

VariationChangeWhy
Paused Squeeze Press2s pause at top AND bottomMaximum time under tension
Slow Eccentric4s lowering phaseMore muscle damage, growth
High Rep Squeeze Press15-20 repsMetabolic stress, pump

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoadRIR
Hypertrophy3-410-1590-120sModerate1-2
Strength3-46-102 minModerate-Heavy1-2
Endurance2-315-20+60-90sLight2-3
Inner Chest Focus3-412-1590sLight-Moderate2

Workout Placement​

Program TypePlacementRationale
Chest daySecond or third exerciseAfter main pressing, before isolation
Push dayMiddle of workoutAfter bench press, before flyes
Upper bodyAfter compound pressingAccessory chest work
Full-bodyAfter main liftsChest-focused accessory
Programming Note

This is an accessory movement, not a main lift. The squeeze requirement limits how much weight you can use. Place it after heavy compound pressing (bench press, dips) to maximize its hypertrophy benefit without fatiguing the pecs for main lifts.

Frequency​

Training LevelFrequencyVolume Per Session
Beginner1x/week2-3 sets, learn the squeeze
Intermediate1-2x/week3-4 sets, moderate weight
Advanced2x/week3-4 sets, can use different variations

Progression Scheme​

Progressive Overload

Quality of squeeze > weight used. If you need to reduce weight to maintain perfect squeeze throughout the set, do it. Add weight only when you can maintain squeeze quality for all reps. Consider progressing through tempo, pauses, or reps before adding weight.

Sample Progression​

WeekWeight (per bar)Sets x RepsNotes
110 lbs3x12Learn squeeze, establish baseline
210 lbs3x15Build volume with same weight
315 lbs3x12Add weight
415 lbs4x12Add set
520 lbs3x12Progress weight

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Dumbbell Squeeze PressNo landmine access, learning squeeze cue
Resistance Band Squeeze PressHome training, very light load
Cable Squeeze PressWant constant tension with lighter load

Progressions (Harder)​

ExerciseWhen ReadyLink
Paused Landmine Squeeze PressCan do 3x12 with perfect squeeze
Heavy Landmine Squeeze PressStrong squeeze, want more load
Incline Landmine Squeeze PressWant upper chest emphasis

Alternatives (Same Goal, Different Movement)​

AlternativeEquipmentBenefit
Dumbbell Squeeze PressDumbbellsEasier setup, similar effect
Dumbbell Hex PressDumbbellsNeutral grip variation
Cable CrossoverCable machinePure horizontal adduction

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Shoulder impingementPressing overhead angleReduce ROM, lighter weight
Previous pec tearRe-injury from squeeze + pressVery light, or avoid until healed
Elbow painNeutral grip can stress elbowsAdjust grip width, reduce weight
Low back painStanding positionUse kneeling variation
Stop Immediately If
  • Sharp pain in chest or pec insertion
  • Shoulder joint pain (not muscle burn)
  • Clicking or popping with pain
  • Cannot maintain control of bars
  • Chest cramping (stop, stretch, reduce weight next time)

Injury Prevention​

StrategyImplementation
Warm up pecsBand pull-aparts, light flyes, push-ups
Start light5-10 lbs per bar to learn movement
Perfect squeeze firstMaster the squeeze before adding weight
Control the eccentricNever drop or bounce the bars
Equal weight both sidesKeeps balance, prevents compensation

Pec Strain Prevention​

The combination of squeeze + press is intense on pecs:

  • Don't go too heavy — this isn't a max strength exercise
  • Warm up thoroughly — cold pecs + squeeze = injury risk
  • Use controlled tempo — no bouncing or momentum
  • Stop if cramping — pec cramps mean you're overdoing it
Most Common Injury

Pec strain from using too much weight or poor warm-up. The constant squeeze creates intense tension. Start light, warm up properly, and progress slowly. If you feel a sharp pull or tear sensation, stop immediately.

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderHorizontal adduction, flexion~120° flexion🟡 Moderate
ElbowExtension~90-180°🟢 Low
ScapulothoracicProtractionFull protraction🟡 Moderate

Mobility Requirements​

JointMinimum ROMTestIf Limited
Shoulder120° flexion, full adductionCan press overhead, squeeze arms togetherShoulder mobility work, reduce ROM
ThoracicAdequate extensionCan maintain upright postureFoam roll, thoracic extensions
ScapularFull protractionShoulder blades can move forwardScapular wall slides
Joint Health Note

The neutral grip (palms facing each other) is shoulder-friendly compared to pronated grip pressing. The squeeze creates horizontal adduction, which is a natural shoulder movement and generally safe when done with appropriate load.

❓ Common Questions​

How is this different from regular landmine press?

Key differences:

  1. Two barbells vs. one (or both hands on one bar)
  2. Constant squeeze — actively pressing bars together creates isometric horizontal adduction
  3. Much higher pec activation — especially inner chest
  4. Lower weight used — squeeze limits load capacity
  5. Hypertrophy focus — not for max strength

Regular landmine press is more shoulder/tricep focused. Squeeze press is chest dominant.

Do I need two landmines or can I use one?

Options:

  • Two landmines (ideal): Best setup, can load more, most stable
  • One landmine, both hands: Works well, still get squeeze effect, easier to set up
  • Dumbbells: Easiest setup, very similar effect (dumbbell squeeze press)

Two landmines is best but not required. One landmine or dumbbells work great.

How much weight should I use?

Start with 5-10 lbs per bar (10-20 lbs total). The squeeze dramatically reduces how much you can press. Most people use 30-50% of what they'd press with regular landmine press. Focus on squeeze quality, not weight. If you can't maintain constant squeeze, weight is too heavy.

Should I squeeze as hard as I can?

Yes, squeeze hard, but it should be sustainable for the full set. You want 80-90% max squeeze effort that you can maintain. If you squeeze so hard you can barely press or you cramp up, back off slightly. Constant moderate-high squeeze is better than maximum squeeze for 2 reps then losing it.

I feel this more in my delts than chest — why?

Common issue. Fixes:

  • Squeeze harder — the squeeze activates pecs, without it you're just pressing
  • Lower the arc — press more forward/horizontal, less vertical
  • Elbows at 45° — not tucked tight (triceps) or flared 90° (delts)
  • Start position lower — at nipple line, not upper chest
  • Retract scapula — squeeze shoulder blades together slightly
Can this build my inner chest?

While you can't "isolate" inner chest (it's one muscle), this exercise creates maximum activation in the inner/sternal portion of the pecs through horizontal adduction (squeezing). Combined with the pressing motion, it's one of the best exercises for developing that area. It won't create a "gap" between pecs if you don't have one, but it will build the inner pec area effectively.

📚 Sources​

Biomechanics & Muscle Activation:

  • Pectoralis Major Activation During Pressing Exercises — Tier A
  • Horizontal Adduction and Inner Chest Development — Tier B
  • ExRx.net Exercise Analysis — Tier C

Programming:

  • NSCA Essentials of Strength Training — Tier A
  • Hypertrophy Training Methods — Tier B
  • Landmine Training Variations — Tier C

Technique:

  • Advanced Chest Training Methods — Tier B
  • Functional Pressing Patterns — Tier C

Safety:

  • Pec Injury Prevention in Pressing — Tier A
  • Shoulder Health for Lifters — Tier B
For Mo

When to recommend this exercise:

  • User wants to build chest, especially inner pec area
  • User wants high-activation pec exercise beyond standard pressing
  • User has access to landmine setup (or dumbbells for alternative)
  • User wants constant tension chest exercise

Who should NOT do this exercise:

  • Recent pec tear or strain → Avoid until fully healed
  • Acute shoulder injury → Standard contraindication
  • No landmine access and no dumbbells → Suggest cable crossover or band work
  • Cannot maintain squeeze → Regress to standard pressing first

Key coaching cues to emphasize:

  1. "Squeeze the bars together HARD and never lose it"
  2. "Squeeze THEN press — maintain squeeze throughout"
  3. "Feel it in your chest, especially inner pecs"
  4. "Control the eccentric, keep squeezing"

Common issues to watch for in user feedback:

  • "I don't feel it in my chest" → Not squeezing hard enough, adjust pressing arc
  • "I can't use much weight" → Normal! This is about squeeze quality, not max load
  • "My chest cramps up" → Too heavy, too much squeeze, or need better warm-up
  • "Feels awkward with two bars" → Try single landmine both hands, or dumbbells
  • "Bars drift apart during set" → Weight too heavy, focus on squeeze cue

Programming guidance:

  • Pair with: Heavy pressing (bench press), vertical pressing, back work
  • Avoid same day as: Too many other high-volume chest exercises (manage fatigue)
  • Typical frequency: 1-2x/week as chest accessory
  • Place after main pressing movements (bench, dips) when pecs are warm but not exhausted

Progression signals:

  • Ready to progress when: 3-4x12-15 with perfect squeeze maintained
  • Add weight: 2.5-5 lbs per bar when form is perfect
  • Try harder variation: Paused reps, longer eccentrics, kneeling version
  • Regress if: Cannot maintain squeeze, pec cramping regularly, shoulder pain

Alternative recommendations:

  • No landmines → Dumbbell Squeeze Press
  • Want inner chest → This exercise + cable crossovers
  • Shoulder issues → Check grip width and pressing arc
  • Home training → Resistance band squeeze press

Last updated: December 2024